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We aLL have days when i t seems we can' t f i nd t he t i me
t o eat , Let aLone cook. So we' ve i ncl uded some qui ck
f ood opt i ons t hat r equi r e mi ni maL or
no effort. because YOU MUST EAT TO
QUI CK
OPTI ONS
SUCCEED WI TH P9OX.
QUI CK
DI SHES- t o mak e at home
Tr y t hese heaLt hy and t ast y qui ck di shes t hat ar e a snap t o pr epar e.
SOFT TACOS
STI R- F RY
Chi cken
Corn tortiLLas
Sa l sa
Shr i mp or chi cken
Ri ce
VegetabLes
Soy sauce
Tuna
Br ead
SaLad greens
Fat -f ree dressi ng or mayo
Soy or t urkey burger
Lettuce, tomato, onion
Ket chup and must ard
SERVI NG SI ZE
6 oz.
2
to taste
6 oz.
I cup
1 cup
to taste
6 oz.
2 st i ces
2 cups
2 Tbsp
1
to taste
t o t ast e
BOO CALORIES
2400 cALORtES
3OOO CALORIES
Up to 400 catories per meat
Up to 600 calories per meaL
Up to 800 calories per mea[
2 protein
1 carbohydrate
I condiment
2 protein
1 carbohydrate
1 vegetabte
1 condiment
2 protein
1 carbohydrate
1 vegetable
' l
condiment
2 protein
1 vegetable
1 condiment
10 g fat 600 mg sodium
12 g fat 800 mg sodium
15 g fat 1000 mg sodi um
TUNA SALAD
BURGER
CONVENI ENCE FOODS
l f you j ust don' t have t he t i me t o prepare anyt hi ng more el aborat e t han t oast , here
are some brands you can consi der t he next t i me you hi t t he f rozen f ood sect i on.
Amy' s Ki t chen Cascadi an Farms
Wei ght Wat chers Smart Ones , Cedarl ane
Nat ural Foods
_Lean
Cui si ne _
Heal t hy Choi ce
These f oods can be used spar i ngl y when needed, but do not exceed mor e t han one
per day . FoLLow t he caLor i es, f at , and
CONVENI ENCE FOOD GUI DELI NES sodi umgui deLi nesbeLow:
LEVEL I
LEVEL I I
LEVEL I I I
'o)-
FAST FOODS- Fi naLLy, f or t hoes who need t o cat ch a qui ck meat
white away from home, here are some smart fast food choices.
ta,
MCDONALD' S
v
Chi cken McGri LL@
Gri L[ ed Chi cken Caesar SaLad
( no
dr essi ngl
Fruit
' n
Yogurt Parfait
- JACK I N THE BOX
\a
Chi cken Faj i t a Pi t a
300
210
280
6.0 g
7.0 g
4. 0I
379
119
s 39
259
269
B.o g
35g
tr*l
(rl
ll | *I *l
-*t
lI
;f
f l{r) I I I I
1 1 9 330
310
160
200
190
490
7g
6g
9.0
9
3. 5 g
79
2.s
9
469
5 g
36g
419
129
4g
1s g
259
F
280
290
I
D
Hambur ger
Charbroi t ed BBQ
Chi cken Sandwi chrM
Charbroi Led Chi cken
SaLad-To-GorM
Garden SaLad-To-GorM
Cheese
Thin
'N
Crispy Pizza
=
1 slice
Veggie Lover' so
Past a, 1 servi ng
Spaqhet t i w/ Mari nara
50
9g
9g
6g
229
229
919
149
25g
259
? n
l og
8.0 g
189
-\
Thi n' N
PIZZA HUT rtfittt{til+-ffi3-
CrispyPizza= | slice
D
[-*"
BURGER KI NG
\1
BK Veggie@
Chi cken Caesar Sat ad
(
no dressi ng or crout ons)
CARL' S J R.
--*l(rllll*I*l-.{dll:rll{r)l{ll
\ 4
SUBWAY
r
I
t
) J
r
lf
rl
r
t{
I
6-i nch Ham
6-inch Roast Beef
6-inch Roasted
Chi cken Breast
6-inch Turkey Breast
6-inch Veggie Detite@
6-inch Sweet Onion
Chicken Teriyaki
Red Wine Vinaigrette CLub
Honey Must ard Ham
Salads without dressi ng
Ham
Roast Beef
Veggie Detite@
Roasted Chicken Breast
Turkey Breast
Soft Taco
Beef
Chicken
Tostada
Jr. Hamburger
GriLted Chicken Sandwich
Mandari n Chi cken Sa[ ad
220
230
290
290
320
380
350
310
210
'|
90
250
270
300
348
180
310
sg
6g
59
3g
39
1g
39
29
599
539
52g
5g
59
59
3. 5 g
3g
46g
459
479
369
44g
189
19g
23g
139
9g
26g
24g
' 18
g
119
12g
2g
16g
l l g
lncludes ltalian or wheat bread, lettuce, tomat oes, onions, green pepper, olives, and pickles.
lncludes ltalian or wheat bread, selected vegetables and selected sauce.
110
120
50
140
100
l og
6g
l og
9g
79
1. 5 g
11g
09
119
l og
99
12g
' 11
g
149
369
179
12g
72g
21g
199
29g
119
14g
11g
TACO BELL
-ln(.iilT+
:
wEN Dy' S
r*l(rlill*.-*tz.*lll;rllrcI
I ltIE
34g
249
2og
1l g
79
Spri ng Mi x Sal ad
Baked Potato
(
plain)
CHI CK- FI L- A
ChargriLled Chicken
Garden Sat ad
Chargril.Led Chicken
Sandwich
(no
butter)
-{al(rill{.1
69 180 9g
28g
22g
26g 250 3g
FAST FOOD GUI DELI NES
Th e ma j o r i t y o f f a s t f o o d s h a v e a h i g h f a t a n d s o d i u m
cont ent , and shoul d be used ver y spar i ngl y. You shout d NOT
exceed one meat per day, a f ew t i mes a week.
I MPORTANT
',tffhrr'l _you
can eat chicken, turkey, or beef without the bun or bread. Avoid high-fat dressings on satads. Refer
t o your Port i on PLan f or proper servi ngs.
n - - L - - ! . . . : - L L ^ r ! r L ^ L . . - ^ - L - ^ ^ i A . , ^ i i h i ^ h - f a + z t r a
duri ng
)
_y""
can eat chi cken, t urkey, or beef wi t h haLf t he bun or bread. Avoi d hi gh-f at dressi ngs on
PHASE L saLads. Ref er t o your Port i on PLan f or proper servi ngs.
-l
duri ng
{
_t "u
can eat chi cken, t urkey, or beef wi t h t he whol e bun or bread. Avoi d
PHASE J ni gf , ' -t . t dressi ngs on sat ads. Ref er t o your Port i on PLan f or proper servi ngs.
--1'0